Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hansolo

In the 7 days ending Nov 16, 2014:

activity	#	time	miles		km		+m
Orienteering	5	6:03:45	22.47	(16:11)	36.17	(10:03)	258	69c
Strength & Conditioning	5	3:18:00	2.5		4.02
Running	2	1:22:39	11.75	(7:02)	18.91	(4:22)	120
Total	12	10:44:24	36.72		59.1		378	69c

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Sunday Nov 16, 2014 #

9 AM

Orienteering race (UltraLong Champs) 2:12:00 [5] 15.3 km (8:38 / km)
22c

UltraLong Championships - Red - Splits

Saturday Nov 15, 2014 #

Event: ROC - Powder Mills Park Night-O

4 PM

Orienteering race (Ultra Middle) 43:00 [3] 4.2 km (10:14 / km)
16c

Lost 13min on 1 point. Parallel spur error. Would've placed first otherwise. Oh well, at least I learned from it and got motivated to run the UltraLong hard!

Middle - Red - Splits

Friday Nov 14, 2014 #

Event: QOC Long Day's Night

9 PM

Orienteering (Night O) 2:05:00 [3] *** 8.3 km (15:04 / km) +200m 13:26 / km
22c shoes: Salomon Men's Speedcross 3

First real night O. Took it easy on this one and had fun with it.

Night Championships - Red - Splits

Thursday Nov 13, 2014 #

1 PM

Strength & Conditioning (Lifting - Shoulders/Traps) 40:00 [4]

http://www.bodybuilding.com/fun/shortcut-to-size.h...

Day 18 of Jim Stoppani's Program.

4 PM

Strength & Conditioning warm up/down 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Salomon Men's Speedcross 3

-1mile jog, 150m striders X 4, 1.25mile jog
-10min jog
-some IOCT prep

Wednesday Nov 12, 2014 #

4 PM

Running 43:00 [3] 6.15 mi (7:00 / mi) +100m 6:39 / mi
shoes: Salomon Men's Speedcross 3

Great run with the team! Got some hills and tempo in this run too!

5 PM

Strength & Conditioning (abs) 10:00 [4]

Tuesday Nov 11, 2014 #

6 AM

Running 39:39 [3] 5.6 mi (7:05 / mi) +20m 7:00 / mi
shoes: Salomon Men's Speedcross 3

Nice early mornin jog with Josh Allyn

8 AM

Orienteering (A Meet Prep) 20:00 [3] 2.0 mi (10:00 / mi)

Surveyed potential A Meet land, planned course locations. Excited to design the 2015 A-Meet Middle!

2 PM

Strength & Conditioning (Lifting - Back, Bis, Abs) 1:20:00 [4]

Very thorough bicep workout today, very good lift!

Monday Nov 10, 2014 #

1 PM

Strength & Conditioning (Lifting - Chest + Triceps) 43:00 [4]

Got half a lift in before chem--chest day best day! Did some pushups and 2min abs following workout!

4 PM

Orienteering (Course Setting) 43:45 [3] *** 3.2 mi (13:40 / mi) +58m 12:57 / mi
9c shoes: Salomon Men's Speedcross 3

Helped set course for practice tomorrow (should probably get more familiar with secondary control descriptions as a few weren't familiar, but no big deal)!

C • There's an app for that 1

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